The Sub 3:15 Marathon Thread
1 lurker |
334 watchers
Aug 2023
7:18am, 27 Aug 2023
103 posts
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Charlesvdw
Too much effort...
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Aug 2023
7:40am, 27 Aug 2023
2,931 posts
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Bowman 🇸🇪
Sure Charles, a wrote a bit in activity. I’ll post it here: It went well, with rain pouring down from start to end, pretty hilly, almost 300m of ascent, and long long stretches of very muddy fields, yes fields! Running in grass mud and puddles for km after km, I had no idea it would be like that  and a lot of gravel roads with puddles every where probably would’ve been fine if it wasn’t that bad weather. I took it cool, just went by feel, keep it well under 170 pbm for the most of it which is sustainable for me, and not to fast in the first few km to let the HR settle in. And I keep it cool in the hills. I let it feel controlled and leave energy in the tank. I even had to stop at around 39-40km cus my left hamstring tied it self to a grapefruit sized knot But I felt fine, and had good time still, so it didn’t bother me to much I took care of it. I stretched a bit and drank some water and took my last gel, and started again carefully and I sorted it out, good experience. Then I pushed a bit in the end with plenty of energy left, passing a few of the ones again that passed me in when I stop and stretched so that was nice. So all in all, controlled, not easy to run 42195 by any means, but I had plenty more energy and a few beats of my HR span left to use. Happy with that for a harder long run Official time 3:09:09 I was third in my age group 😱 Placed 38 in total! And it’s not that small of a marathon, about 1000 participants in the full and 1000 participants in the half I think |
Aug 2023
7:59am, 27 Aug 2023
47,589 posts
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HappyG(rrr)
Well done Bowman, good luck with recovery Bazo and did anyone answer Charles after his boating injury? If it was a strain or minor tear I would think you can repair within 2 weeks and not lose much from your plan. Use your tune up half marathon or last MP run to test your marathon race pace and adjust race day target accordingly. I don't think you need to dial down to 3.30! Best of luck. G
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Aug 2023
8:31am, 27 Aug 2023
2,932 posts
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Bowman 🇸🇪
Thanks happy!
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Aug 2023
11:08am, 27 Aug 2023
104 posts
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Charlesvdw
Well done Bowman, the underground and the hills make your performance even more impressive. Thanks for the advice G, I did an easy 10 miler today (instead of the scheduled 19 miles) and felt fine. I think my luck is that it was a very minor calf strain. And maybe the fact that it was not caused by running makes it somewhat different from strains caused by running. Just my theory. I think I will restart my schedule from next week, not trying to make up for the lost mileage. Sub 3:10 would be a stretch, certainly with having missed my two longest runs, but maybe 3:15 is in the cards. |
Aug 2023
11:18am, 27 Aug 2023
2,404 posts
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riggys99
Charlesvdw I had a calf pull/strain during my last marathon. Managed to complete it and after a couple of days rest to recover got back to training. A lot of the advice is to continue running depending on your pain score. Of course I was at the opposite end of the cycle to you and was in post race recovery. Hope it all goes well for race day |
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Aug 2023
11:21am, 27 Aug 2023
2,933 posts
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Bowman 🇸🇪
Thanks Charles! I have had som luck with massage gun on sore or strained calves. It hurts to use, but seems to help. |
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Aug 2023
11:24am, 27 Aug 2023
2,406 posts
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riggys99
I use a tennis ball on mine a couple of times a week especially after a long run (also use it on glutes hamstrings and bottom of feet)
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Aug 2023
11:31am, 27 Aug 2023
2,934 posts
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Bowman 🇸🇪
Probably same effect more or less riggys, I’m just lazier
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Aug 2023
11:44am, 27 Aug 2023
2,408 posts
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riggys99
Probably same effect more or less riggys, I’m just lazier And I am a cheepskate |
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